Can u provide a diet plan for lactating women with the rda- energy 2500kcal , protein 74gm ,Fat 30gm, iron 21 mg, vitamin C 80mg, folate 300 mg, calcium 1200 mg

Ss

8 months ago

Can u provide a diet plan for lactating women with the rda- energy 2500kcal , protein 74gm ,Fat 30gm, iron 21 mg, vitamin C 80mg, folate 300 mg, calcium 1200 mg

Nutrition

Happy Tummy Expert

8 months ago

Dear Ss, Thank you for the question

During lactation & breastfeeding the lactating mother’s nutritional requirements should meet, her own daily needs, provide enough nutrient in milk for growing infant and furnish the energy for milk production. The nutritional needs exceed during lactation compared to pregnancy.

Consume a diversified balanced diet including all food groups ensure good intake nutrients such as protein, calcium, iron dietary fibre etc. Calcium is essential during lactation for secretion of breast-milk and prevent the risk of osteoporosis in the mother. Some of the good sources of calcium include milk and milk products, ragi, green leafy vegetables, nuts etc. Maintain hydration and good quality sleep regimen.

Galactagogues or lactogogue increase the prolactin secretion which in turn increase milk production. Some of the galactagogue foods include garlic, milk, almonds, Green leafy vegetables, include them in your daily balanced diet to stimulate the production and secretion of breast milk.

It is recommended to consume 2000+kcal with 63g (for 0-6 months lactation) and 59g (for 6-12 months lactation) of protein per day, 1200mg of calcium per day, iron-23 mg/day, Vitamin C-115mg/d, folate-330µg.

Here are few guidelines for healthy balanced diet that can be considered:

Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommendable.
Begin your day with a well-balanced breakfast as it is an important meal of the day.
Avoid skipping meals. Also, try to avoid fasting and feasting too often.
Consume small frequent meals, with healthy snacking options.
Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
Try to consume more of Whole grains and Multigrain foods as they are a good source of fiber.
Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Have your last meal at least 2-3 hours before sleep time.
Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
Try and follow a good sleep regimen in terms of both quantity and Quality.